Warm Up
3 rounds
1 min air bike
10 Toe up RDL, add weight
10 box jump, step down
1:00 plank / 30+30s side plank / 30s Wall Facing HS HOLD

Strenght
TNG Deadlifts 3x6reps @70-75% of 1rm deadlifts + 6 box jumps to 60-75cm
rest 2-3 min bwn sets

Metcon
For Time
20 burpee box jump overs
then 2 rounds
20 kettlebell step ups (goblet hold)
2 rope climbs
then 2 rounds
20 kettlebell goblet squats
2 legless rope climbs
then

20 burpee box jump overs
time cap 20 minutes.
Kuulan painot naiset 16kg/miehet 24kg , molemmille boxin korkeus 50cm.
Pidä steady treshold pace tässä, ei urku auki vaan omaa tasaista vauhtia jotta liikumisesi
ei hidastuisi selkeästi.

Accessory Work
3 rounds for time

20/20 banded donkey kicks
10/10 half kneeling trunk twits
rest as needed